חמישי 25.9.25

Strength :

Cluster

5-5-5-5-5

*Increase Weight Every Set

Conditioning :

EMOM 16Min

1) 50 Mountain Climbers + Max Plank

2) 40 Double Unders

3) 30 Russian Twist + Max V - Hold

4) 20 Jump Squat

Mobility : (8Min)

8Min Mobility (10Sec Switch)

2MIn Quadruped Thoracic Mobility

1Min Lateral Raises On Floor (5sec Hold)

1Min 90° Lateral Raises On Floor (5sec Hold)

2Min Upside Down KTB Hold

2Min PVC Overhead Squat

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ENDURANCE

Hero wod "KELLY"

5 Rounds

400M Run

30 Box Jump

30 Wall Ball

– Beginner: 34-40 minutes

– Intermediate: 25-31 minutes

– Advanced: 19-22 minutes

– Elite: <18 minutes